Calories required to Lose Weight

One you know your Basal Metabolic Rate (1,450) and the number of calories you burn for your activity level, you can improve your weight-loss efforts by setting a lower daily calorie-intake limit and crafting a plan for increasing your physical activity.

If you want to lose weight, you have to consume fewer calories than you burn with your activity level

One pound (0.5 Kg) of body fat is approximately 3500 calories, so to lose one pound per week, you might decrease your required calories by 500 per day.

1,240cal

500 cal

Calorie needs to Maintain Weight

Once you have determined your BMR (1,450), you can multiply this number by the activity level that most suits your lifestyle, to determine the appropriate number of calories you need to consume to maintain your weight.

The more active you are the more calories you will require. This is because you are already burning the calories you need in order to sustain life.

1,740cal

Calories required to Gain Weight

If you want to gain body weight, you need to consume more calories than you burn.

One pound (0.5 Kg) of body weight is roughly equivalent to 3500 calories, so eating and extra 500 calories per day will cause you to gain one pound a week.

If you increase your calories to gain weight then gradually increase your level of physical exercise in order to maintain or increase your level of body mass.